Exercise Videos: Soccer

Pre activation Exercises
Warm up exercises
Static Stretching
Exercises




Double Leg Drive Through


Standing on both legs, squeeze both your gluteal muscles. While squeezing your muscles push up to stand on your toes, then start to lean your body forward while squeezing your glutes and keeping your body straight. This will force you to fall forward and propel you into a little jog.
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Forward Speed Ladder


Bring a knee up and place it out forwards. As you land, squeeze your glutes and push off from the balls of your feet (not toes). Pump your hands alternating keeping elbows at 90 degrees. Continue as you move through the ladder leading only with the right leg, then repeat leading with the left leg to return to the start.
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Good Mornings – Barbell


Stand with your feet shoulder width apart and knees pointing forward. Bring your shoulders back and down, and grab the bar just outside your legs. Keep your lower back flat and chest up. Lift the barbell up and place it on the back of your shoulders in the upright position. Use your glutes and hamstrings to lower your trunk towards the ground until it is parallel with the ground while keeping the knees straight, ensuring the back is flat and chest is up at all times. Once lowered down, use a hip thrust motion to stand back upright.
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Front Squats – Barbell


Cross your hands on your shoulder (right hand to left shoulder and vice versa). Slowly raise your elbows so that they are almost eye level. You have created a table top for the bar to rest atop. The barbell should rest just in front of your collar bone on top of your shoulders. From this position pick up the barbell, step back and set your feet shoulder width apart. Push your hips back as you start to bend your knees. Lower into a squat, then return to starting position. You should move directly vertical and have no forward/backward shifting during the movement.
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Lateral Hops


Standing with your feet shoulder width apart, with knees slightly bent, hinge at the hips to bring your torso forward slightly. Shift your body weight onto the inner leg and then push off to hop sideways onto the outer leg, landing on only on the outer leg. Make sure the knee is slightly bent, with your ankle and hips facing forward and not shifting to the side. Hold the landing stance on the outer leg for 2 seconds. Once complete, repeat the process on the other leg.
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Nordics with Swiss Ball


In a kneeling position, place both hands on a swiss ball in front of you. Slowly walk the exercise ball forwards whilst keeping body straight, keep your hips straight and walk yourself back up with your hands on the ball to return to start position. In a kneeling position, place both hands on a swiss ball in front of you. Slowly walk the exercise ball forwards whilst keeping body straight, keep your hips straight and walk yourself back up with your hands on the ball to return to start position.
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Plank Opposite Arm and Opposite Leg


Lay face down on the ground with weight on forearms and toes. Elbows should be below shoulders and hips should be level. Maintain this position whilst raising your right hand and left foot off the ground at the same time. Repeat this with your left hand and right foot. Ensure to maintain control by not letting your torso rotate or hips drop.
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Plank with Single Arm Lift


Lay face down on the ground with weight on forearms and toes. Elbows should be below shoulders and hips should be level. Maintain this position whilst raising one hand off the ground at a time. Ensure to maintain control by not letting your torso rotate or hips drop.
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Plank with Single Leg Lift


Lay face down on the ground with weight on forearms and toes. Elbows should be below shoulders and hips should be level. Maintain this position whilst lifitng one foot off the ground at a time. Ensure to maintain control by not letting your torso rotate or hips drop.
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Reverse Lunges


Start with injured foot in front, step straight backwards with your other leg until you feel a stretch. Keep legs parallel to each other, toes pointing in same direction and hands on hips. Lower down to bring the knee of your back leg as close to the ground as possible, keeping your torso upright. Drive your front foot into ground and push off back foot to return to upright position.
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Reverse Nordics


Start in a kneeling position with your hands crossed over your chest. Keeping your hips straight, slowly bend your knees to lower your body backwards as far as you can control. Hold this for 1 second, before slowly returning your body upright.
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Single Leg Balance


Keep your hips, knees and toes facing forward. Hold your balance, focusing on keeping your knee from falling either side.
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Single Leg Goodmornings


Stand with your feet shoulder width apart and knees pointing forward, then stand on one leg only. Bring your shoulders back and down and grab the bar on the just outside of your legs. Keeping your lower back flat and chest up. Lift the barbell up and place on the back of your shoulders in the upright position. Use your glute and hamstring to lower your trunk towards the ground until it is parallel with the ground while keeping your stance knee straight, ensuring the back is flat and chest is up at all times. Once lowered, use a hip thrust motion to stand back upright.
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Single Leg Knee Bend with Rotation


Stand on your right leg in a partial squat, with your knee pointing forwards and in-line with the foot. Hold the pole over your shoulders, and slowly rotate your trunk towards the left side. Keep your right knee facing forwards by opening at your hip, and keep your hips level. Slowly return to start.
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Single Leg Sumo Squats


Start with your feet shoulder width apart and weight through both heels. Lower into a squat with both legs. Shift your weight onto your left heel only, lift your right foot and drive up through your left leg into standing. Return your right foot to the floor, and repeat the movement on the opposite side.
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Speed Ladder Sideways


Use your outside leg to step out and plant it down, squeeze your glutes and push off from the balls of your feet (not toes). Bring the inside leg closer to your body. Pump your hands alternating keeping elbows at 90 degrees. Continue as you move through the ladder then repeat leading with the opposite leg to return to start.
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Squat Hold


Stand with a powerband anchored in front of you and looped behind both of your knees. Keeping your weight through your heels, lower your hips back into a squat and hold this position. Aim to keep your shins vertical and your gaze upright.
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Standing Hip Abduction


Standing on one leg with band tied to the other leg below the knee. Slowly kick one leg out to side whilst keeping the other leg still and balanced. Ensure belt line remains level and avoid leaning your body to the side. Slowly return to start.
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Star Excursion


Standing on one foot, keeping your heel and toes flat on the ground at all times. Reach as far forward as you can with your non-standing foot (by bending your standing leg's knee) to tap the ground with your toes, then return to start (still on one leg). Then reach behind you at a 45 degree angle away from your body as far as you can and tap the ground with non-standing toes before returning to start again. Then reach behind you and across your body at a 45 degree angle as far as you can and tap the ground with non-standing toes before returning to start again.
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Step Downs


Standing on a step, lift one foot off and move in a stepping down motion. Make sure this motion is performed slow and controlled, focusing on the standing knee staying in line with the toes, not moving to either side. Once the foot reaches the ground repeat this process, starting back up on the step with the opposite leg.
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Trigger Ball Gluts


In a seated position on the floor, use a trigger ball underneath your gluts. Start on one side, bend the opposite knee into an 90 degree angle to place your foot on the ground, then bend the knee of the side you are rolling to place your foot on top of your other knee. Roll your gluts over the ball on one side for 30 seconds. If you find a tender/tight spot, you can focus on that area by rolling over the area and slightly off it each time to release it. Repeat process on opposite side.
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Wipers


Laying face down, loop a band around your lower leg, anchored to the outside of your body. Rotate the leg inwards whilst keeping your hips on the ground. Slowly return to the start position.
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Overhead Lunges


Position your hand directly above you head with/ without weights. Feet hip distance apart and take 1 step forward with one leg. Keeping the back heel lifted, drop the back knee directly down to the ground with control and bend the front knee ensuring your toes are visable. Squeeze bottom and straighten knees to push back up.
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Adductor Planks/Copenhagens


Lie on your side with your upper knee on a small step or box. Resting on your forearm, lift your body off the ground so your upper leg and body are in a straight line. Keep your lower leg off the ground. Hold this position before lowering your body back to the floor. To progress difficulty, lie on your upper foot rather than knee, or increase the height of the step/box.
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Side Lunge


Start feet hip-width apart with hands on hips. Take 1 large step away from the body with your right foot. Bend your right knee, keeping left knee straight. Put your weight through your right heel, squat down on right leg and squat back up. Shift weight back to left foot and bring right foot back to starting position. Take 1 large step away from your body with left foot. Bend your left knee, keeping your right knee straight. Put your weight through your left heel. Squat down on left leg and squat back up. Shift your weight to your right leg. Bring left leg back to starting position.
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Dead Bug


Start with both your knees in a bent position. Flatten your back into the bed. Keeping your back flat raise one knee until your hip is bent to 90 deg then lower the leg back to your starting position. (Be sure to keep the back flat at all times). Alternate your legs.
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Standing/Cable Hip Abduction


Standing in front of the low pulley machine, facing to one side. Attach ankle cuff to left ankle (front foot). Step out away from the machine (holding onto machine for support if needed) Standing on right foot (behind foot) allowing the left leg to cross in front. Left leg should be brought away from body to approx 45 degrees. Complete the number of reps before changing feet.
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Spidermans


Starting in a plank position, with hands slightly wider than shoulder width. Glutes and abdominals activated/braced. Bring left leg forward and plant left foot outside left hand, hold for 1 second. Thread right arm under left leg by rotating your trunk, then rotate back and bring your right arm over your head. Return to starting position and repeat on opposite side.
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Bench Hip Flexor Drivers


Starting with shoulder blade against the bench (if shoulders don't reach start with butt slightly off the floor). Bend knees to 90 degrees with feet flat on the floor. Take a big breath in, breathing out bracing core. Squeeze glutes driving hips to the sky. Hold for 2 seconds than return to starting position. Repeat
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Lateral Lunge with Kettlebell


Standing in upright position hold the kettlebell or dumbell with both hands close to your chest. Step out to the right and shift your body weight over your right leg, squatting to a 90 degree angle at the right knee. Try to keep your back as upright as possible. Once complete return to standing position and alternate between both legs.
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Step Off/Drop and Land


Standing on a plyometric box, the aim is to drop off the box and land in squat position. When falling off the box, place one foot off the box and drop to land on both feet, focus on evening out weight between legs when landing.
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Plate Ankle Drivers


Place a weighted plate flat on the floor and stand with the front half of one foot on the edge of the plate. Your heel should be on the ground with your forefoot elevated on the plate. Keeping this leg straight, drive your other knee up towards your chest in continuous movement while also driving your opposite arm upwards. Once complete place opposite foot on the plate and complete with other leg.
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Sit Squat with Arm Rotation


Sit into the lowest point of squat position. Grip your hands together and rotate arm/shoulder outwards to open your chest whilst having the head and neck turning in the same direction of shoulder. Once complete rotate back to starting position, then complete on other arm.
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Nordic hamstring curls


Keeping your body tall while kneeling with your feet held by a partner or solid object, slowly lower body forwards until you can't resist gravity, falling to catch yourself on hands. Start with only a few reps for this exercise as you can be very sore afterwards.
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QF activation in prone


Lying on your tummy with your knees bent and wider than your hips. Squeeze your heels together and relax, maintaining neutral spine and core control
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QF activation in 4 point kneeling


Going on to your hands and knees with shoulders inline with hands, squeeze your heels together and relax, maintaining neutral spine and core control
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Lumbar rotation/rock overs


Laying on your back, bend knees to 90deg with your feet still planted on the ground. Rock your knees from side to side slowly to feel a slight stretch through the lower back.
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Glute stretch across the body


Laying on your back, pull your left knee up towards your hips and across the right side of your body. Use your right hand to stretch the left knee further over to the right side to engage a stretch in your left glute. Don’t allow your left pelvis to lift off the ground. Repeat on opposite side.
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Deadlifts with trap bar


Stand with your feet shoulder width apart and knees pointing forward. Start with the weight on the floor. Keeping your lower back flat and chest up. Lift the weight up by keeping your arms straight and activating your glutes to bring  your trunk upright (hip thrust motion). Once upright use your glutes and hamstring control to slide the bar down against the legs to below knee level while bending at the knee, ensuring the back is flat and chest is up at all times. Once at the bottom, use a hip thrust motion to stand back up right.
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Step-ups with glute activation


Place one leg on the step with toes pointing forward and knees over toes, then squeeze glutes to drive you up onto the step until your hip is extended.
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Hip external rotation in four point kneeling with theraband


4 point kneel position and place therband around your ankle with it tied on a chair leg, keeping the knee in contact with the ground, rotate the foot inwards feeling resistance from the band and control back out
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Hamstring curls with exercise ball/ TRX (double and single leg)


Lying on your back, place your legs on a swissball/ or feet in a TRX, with your knees straight, active your core and lift your bottom up, roll the ball in towards your bottom and control out
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Hamstring curls with theraband


Can be done in sitting, standing on lying on your tummy, active your core and tuck your tailbone in, bring the heel to the bottom feeling resistant against the band
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Single leg bridges


Lie on your back with your knees bent up and your arms relaxed by your side. Lift and hover one leg slightly off the ground. Flatten your back into the ground and drive through your heels to lift your bottom off the ground.  Squeeze your glutes throughout and bring your bottom up so that it is parallel to your chest. Slowly lower your bottom back to the ground.  
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Standing Knee extension with Theraband/ Cable


Standing facing the wall place one end of the theraband around the back of knee and the other end secured to the wall. Starting with the knee in a bent position extend the knee back pulling against the resistance until the knee is straight
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ITB Foam Rolling


Side lying on a foam roller, roll up and down on the foam roller ensuring to stop just before you get to your knee and hip joint and not to cross over them.
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FABER stretch


Lying face up with one leg out completely straight, bend the other knee and place outside of ankle across lower thigh on straight leg, letting the knee fall out to side. Hold 30 seconds and repeat.
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Hip Flexor Stretch


Kneel Down, rotate pelvis posteriorly, tighten abdominals and gluteals and stretch the anterior thigh. Exercise designed to help improve hip flexor mobility.
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Clams


Lie on your side, bend knees to 90 degrees. squeeze heels to activate hip abductors, lift up 30 cm and hold. This exercise is designed to activate your Gluteus Medius and Minimus.
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Thoracic Rotation – Sustained Hold


Sit with one leg crossed over other, place opposite arm on outside of knee and rotate out to side, Hold. Exercise designed to improve thoracic rotation.
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Superman in lying


Flatten your back while lying on your stomach and lift your right arm up above your head. Squeezing your right glute and keeping your back flat, bring your left leg up towards the ceiling. Maintaining a flat back, slowly bring your right arm and left leg down to the starting position. Repeat and alternate sides.
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Superman in 4 point kneeling


Flatten your back while on your hands and knees. Squeezing your right glute, reach forward with your right arm while reaching back with your left leg. Your body should not sway from side to side. Keep your pelvis level on both sides while extending the arm and leg. Squeeze your right glute to bring your arm and leg back to the starting position. Repeat and alternate sides.
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Drive through in press up position


Begin in push up position with your back flat and shoulders back. Maintaining this position, bring your left knee up towards your chest and slowly back down. Repeat and alternate legs
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Knee plank with alternating leg lift


Start on your elbows and knees with both feet also in contact with the ground. Tightening one glute, extend and bring the opposite leg up while maintaining the position of your elbows. Do not let your hips rotate from side to side and keep your back flat throughout the exercise. Repeat and alternate legs.
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Bow and Arrow


Stand with your left foot in front of your right, shoulder width apart with both arms straightened in front of you. Keeping your left arm still, bend your right elbow and bring your right arm back as far as you can. Squeeze your left glute and rotate your hips to lead this movement. Keep squeezing the glute and bring your hips and arms back to the starting position. Repeat and alternate sides.
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Step out with theraband


step out into a split leg squat position. Squeeze the glutes on the front leg to drive you up onto the front leg. Once in the upright position, engage the glute in your back leg to control your movement as you shift your weight backwards from your front to your back foot.
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Supported single leg squats


Back leg bent and placed on a chair, front heel elevated by book/dumbbell so toes are pointed down. Flatten back and squat down so the back knee bends. Squeeze through the glute on the front leg to bring your body back up. Maintain a steady position of your knee throughout and don't let your body come forward. Repeat and alternate legs
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Squat jumps


Standing with both arms up in the air, squeeze both glutes and squat down on your heels. Power through your glutes and drive straight up through your heels to explode up off the ground and land with your knees slightly bent. Maintain the position of your arms throughout exercise.
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Box jumps


keeping your toes pointing straight and knees over your toes, squeeze your gluteal muscles to jump onto the box, landing on the mid to front part of your feet, squeezing glutes again to jump off the box, landing in a squat with knees pointing over toes. Squeeze glutes until hip is extended again and heels are on the floor. Ensure back is kept flat when landing.
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Tiger walking


Begin in push up position with your back flat and shoulders back. Maintaining this position, bring your left knee up towards your chest while reaching forward and planting your right hand. Repeat and alternate sides.
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Press up star


Begin in push up position with your back flat and shoulders back. Keeping your feet anchored, move your hands one at a time to the left as if rotating in a circle. Your back position should be maintained throughout this. Continue until you are back at your starting position. Repeat and change direction that you move in.
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single leg deadlift with rotation/ Windmill


Stand on your right leg with your left knee bent up and back flat. Squeeze your right glute and keeping your right leg straight, bend forward at your waist without letting your hips rotate at this point. Rotate your hip to the right so your left hip is facing up. Squeeze your right glute to maintain the position of your knee and slowly bring your hips back to being level horizontally. Drive with your right glute to bring yourself back to the starting position. Alternate legs.
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Single leg deadlift


Stand on your right leg with your left knee bent up and back flat. Squeeze your right glute and keeping your right leg straight, bend forward at your waist without letting your hips rotate. Drive with your right glute to bring yourself back to the starting position. Alternate legs.
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Walking with drive through


When in half split leg squat positioning, ensure the feet are pointing straight, knees over your toes. Squeeze your glutes to bring your hip over your front foot, keep squeezing glutes as you come up onto your toes while leaning your body forward. This will cause you to be thrown forward and land on your other leg. It's at this stage that the back leg comes through to land on it. Alternate legs and repeat. It is important not to swing the back leg through until your body has been thrown forward.
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Standing drive through


when in half split leg squat positioning, ensure the feet are pointing straight, knees over your toes. Squeeze your glutes to bring your hip over your front feet, keep squeezing glutes as you come up onto your toes while leaning your body forward. This will cause you to be thrown forward and land on your other leg. It's at this stage that the back leg comes through to land on it. It is important not to swing the back leg through until your body has been thrown forward.
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Open out with theraband


start with theraband around calves, toes pointing forward and knees slightly bent, ensuring back is kept straight and feet are hip width apart. Ensure glutes and quads of standing leg are activated, and and then open out with the nonstanding leg as if to recieve the ball whilst keeping glutes and quads activated. ensure twisting comes from the hips, keeping the pelvis pointing forwards.
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Split leg squats


resting on the knee of your back leg with the front foot flat on the ground, ensure both knees are at 90 degrees and back is straight. Push up through the back leg whilst squeezing the glutes on your front leg to bring you up onto the front leg, focusing on keeping your knee in line with your toes and your toes pointing straight
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Bridging with volley


Lie on your back with knees bent at 90 degrees and feet flat. Flatten your back and push through your heels until your chest is parallel with your thighs. Holding this position, bring your right leg up to volley and lower back to the starting position. Lower your back until it is flat on the ground. Alternate legs each time.
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Hip twist


Flatten your back and have your hips and knees at 90 degrees. Let your right leg drop out to the side while keeping your hip and knee at 90 degrees. Use your glute to bring your right leg back to the starting position. Your left leg should remain completely still
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Cross over single leg squat


Standing on your left leg, squeeze the left glute and squat down on it. At the same time, bring your right hand across your body and towards your left knee. Maintain the position of your knee and don't let it rock from side to side. Squeeze through your glute to come back to your starting position.
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Single leg squats- leg in front


Have a book/dumbbell under your left heel so the toes are pointed towards the ground. Squat down on the left leg while not letting your knee go past your toes. Squeeze through the left glute when coming back up. Repeat and alternate legs
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VMO Single leg sit-stand


from a chair, one foot is firmly on the floor with toes pointing forwad and knee over toes. Other leg is lifted off. Activating glutes and hamstrings of the weightbearing leg, lean forward to stand up and squeeze glutes to extend the hips. Keeping the other leg lifted off, lower yourself back down, keeping the quads and hamstrings activated to control the movement.
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Wall lift


Stand against the wall with your back and shoulders flat against it. Bend your knees to 45 degrees and maintain this position throughout the exercise. Keeping your right foot still, come up onto your toes on your left foot and slowly back down. Alternate legs.
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VMO Double leg sit-stand


from a chair with feet flat on the floor and toes pointing forward, cross arms over chest and lean forward to stand up. Ensure knees are kept apart and quads and hamstrings are activated. Squeeze glutes until hips are extended. Keeping your back flat, knees over toes and toes pointing forward, lower yourself back onto the chair, whilst quads and hamstrings are activated to control the movement.
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Double Leg Squats


keeping your toes pointing straight and knees over your toes squeeze your gluteal muscles as you come back up until your hip is extended again
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Quad stretch


While standing, bring your heel towards your bottom and grasp it with the hand on the same side. Gently pull your heel further towards your bottom while not arching your back. You can use your free hand to hold onto a wall for balance if needed.
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Achilles stretch


Standing against a wall, have one foot slightly behind the other with both knees bent. Push your back heel into the ground and feel the stretch low down in your calf.
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Calf stretches


Leaning against a wall or someone else, have your front leg bent and back leg straight with both toes pointing forwards. Lean your weight onto your front leg so that you feel a stretch in your back leg
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Lx rotation


Lying on your back with your arms outstretched and knees bent so that your heels are flat on the ground. Rotate your hips while keeping your shoulders in contact with the ground so that one thigh is in contact with the ground. Rotate the hip on top and extend that knee to further stretch your lower back. Repeat on the other side
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Hamstring Stretch


Bend forward at the waist with your front leg straight and back leg bent. Keeping your hips level, lower your trunk as if you are going to sit on your back leg while keeping your front leg straight.
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Groin (gentle)


Sit with both legs out and relaxed in front of you. Bent one leg and rest the flat part of your foot against the inside of the other thigh. Use your hands to gently push the bent knee towards the ground
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Upper hamstrings


Crouch on the ground with one leg straight in front of you and the other bent and resting on the ground. Keeping your front leg straight and toes pointing up, lower your bottom as if you are going to sit on your back leg.
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Bridges


Lie on your back with your knees bent up and your arms relaxed by your side. Flatten your back into the ground and drive through your heels to lift your bottom off the ground. Squeeze your glutes throughout and bring your bottom up so that it is parallel to your chest. Slowly lower your bottom back to the ground.
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Foam rolling- top to bottom


learn how to self massage your muscles to promote recovery. We talk you through foam rolling your whole body.
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Stretch to the sky


While standing, bring your shoulders up and above your head as far as you can while also standing on tip-toe. Slowly bring your arms by your side while coming out wide and lower your toes to the ground
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Caterpillar stretch


In standing, bend at your waist keeping your legs straight until your hands are as low as they can go. Lean forward so your palms are flat on the ground and walk your hands forward until you are in a push-up position. Drop your thighs and hips gently to the ground and push through your palms to arch your back. Lower your back to the ground and walk your palms back towards your feet, then slowly stand up.
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Pedalling


Lie on your back with your hip and knee bent at 90 degrees. Keeping one leg in this position, straighten your leg out and then bend it towards you as if you are pedalling a bike. Bring this leg back to the starting position and repeat with the opposite leg
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Walking arabesque


Feet pointing straight, knee pointing straight bending at the hip keeping your hips level and leaning your trunk forward parallel to the ground, squeeze through your gluteal muscles on the standing leg pushing your back into an upright postion. Take a few steps and alternate legs.
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Close gate


Jogging lightly, take a few steps, bend your knee towards your chest and then rotate your hip towards from your body. Place your foot back on the ground and begin jogging again. Alternate legs each time
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Open gate


Jogging lightly, take a few steps, bend your knee towards your chest and then rotate your hip away from your body. Place your foot back on the ground and begin jogging again. Alternate legs each time
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High knees


Jogging lightly, bend your knee sharply so that your knee is drawn as close as possible towards your chest. Alternate legs every few steps
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Heel flicks


Jogging lightly, bend your knee sharply so that your heel is drawn as close as possible towards your bottom. Alternate legs every few steps
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Star sprint


Jump up for a header, land and then sprint a few strides diagonally. Stop and jump while driving both knees towards your chest, land and then sprint diagonally in the other direction.
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3m sprint – 3m decelerate


Sprint for 3m and then slow to a jog for 3m before stopping.
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Accelerate- sprint- deccelerate (6m)


Jog for 2m, sprint for 6m and go back to a jog for 2m
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Shuffling with change of direction


Keeping a slight bend in your knees and lower back, shuffle forwards diagonally two strides. Repeat and go forwards diagonally in the opposite direction. Your hips must be facing forwards throughout this.
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Dynamic stretches


Stretching muscles in a dynamic movement that will not only lengthen the muscle but increase joint range of movement as well
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Kicking away from body


engaging your gutes on your standing leg to give you a stable base whilst kicking with your non-standing leg. This will help you to become more consistent with your kicking technique.
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Lunges with thoracic rotation


lunge forward ensuring that your trunk and hips are both pointing in a forwards direction. Once you can feel the stretch through your hip flexors, stay upright and twist your trunk in both directions while maintaining the lunge position. It is important that the hips remain pointing straight.
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Forward kicks


engaging your gutes on your standing leg to give you a stable base whilst kicking with your non-standing leg. This will help you to become more consistent with your kicking technique.
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Side kicks


activate your glutes on your standing leg to giveyou a stable base, whilst also activating the glutes in your non-standing leg so as to move you in a sideways direction against resistance.
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High knee with theraband/ Hurdle Step


Tighten the glutes on your standing leg to give you a stable base with theraband under the foot and around the ankle of your non-standing leg. Engage your hip flexors to bring your knees up.
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Drive through in standing with theraband


when in half split leg squat positioning, ensure the feet are pointing straight, knees over your toes. Squeeze your glutes to bring your hip over your toes, keep squeezing glutes as you come up onto your toes while leaning your body forward. This will cause you to be thrown forward and land on your other leg. It's at this stage that the back leg comes through to land on it. It is important not to swing the back leg through until your body has been thrown forward.
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Side shuffles-ski hop


moving sideways, make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes and your hips level (not collapsing in or turning inwards)
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Ski hop with squats


make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes and your hips level (not collapsing in or turning inwards). Ensure correct squatting technique throughout.
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Run squat and turn


keep your weight forward, landing on the mid-front part of your foot, keeping our knees over our toes, and completing the drill with a squat to power up your glutes. Ensure correct squatting technique throughout
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Run squat forward and back


keep your weight forward, landing on the mid-front part of your foot, keeping our knees over our toes, and completing the drill with a squat to power up your glutes. Ensure correct squatting technique throughout.
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Side step with squat


tighten your glutel muscles to move side ways, keeping your toes pointing straight and knees over your toes. Complete the exercise with a squat by keeping the same alignment and squeezing your gluteal muscles to come back up
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Step off


step off the step, landing on the mid to front foot with knees over toes. Ensure glutes are activated to control the movement
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Step up


place one leg on the step with toes pointing forward and knees over toes, then squeeze glutes to drive you up onto the step until your hip is extended.
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Directional lunge


keep your trunk and hip pointed forward while lunging forward and to the side to stretch different parts of your hip
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Running man


make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes and your hips level (not collapsing in or turning inwards)
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Directional hop


make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes and your hips level (not collapsing in or turning inwards)
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Ski hop


make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes and your hips level (not collapsing in or turning inwards)
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Bridging with kicking


Lie on your back with knees bent at 90 degrees and feet flat. Flatten your back and push through your heels until your chest is parallel with your thighs. Holding this position, lift and straighten your right leg until it is parallel with your chest and lower back to the starting position. Lower your back until it is flat on the ground. Alternate legs each time.
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Single leg knee bend with passing


with your feet pointing straight, slightly bend your knee keeping it pointing over your toes. Ensure you are squeezing the glutes on your standing leg to keep the hips level and hold your knee pointing over your toes. This will give you a stable base to swing through with your non-standing leg, replicating a kicking movement.
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Single leg defending


standing on the leg nearest to the defender (you can also do this pushing against a wall), with your feet pointing straight, slightly bend your knee keeping it pointing over your toes. Ensure you are squeezing the glutes on your standing leg to keep the hips level and hold your knee pointing over your toes. This will give you a stable base to give you strength to hold off a defender trying to push you away.
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Swing through with arabesque


feet pointing straight, knee pointing straight bending at the hip keeping your hips level and leaning your trunk forward parallel to the ground, squeeze through your gluteal muscles on the standing leg pushing your back into an upright postion
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Superman in standing


Flatten your back in standing and lift your right arm up above your head. Squeezing your right glute and keeping your back flat, bring your left leg back. Your body should not sway from side to side.
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Triple hop


make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes and your hips level (not collapsing in or turning inwards)
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Single hop


make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes (not collapsing in or turning inwards) and your hips level
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Lunge with theraband


put theraband around the outside knee and step forward into a lunge position keeping your toes pointing straight and squeeze your gluts to ensure you knee stays over your toes. Then step back up onto your back leg
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Lunge with rotation


lunge forward ensuring that your trunk and hips are both pointing in a forwards direction. Once you can feel the stretch through your hip flexors, stay upright and twist your trunk in both directions while maintaining the lunge position. It is important that the hips remain pointing straight.
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Pre activation


Steph Catley intro
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Pirformis stretch


The piriformis muscle is msulce deep in the buttock close to the sciatic nerve. Extra tension here can have repercussions for a range of lower back, hip and leg issues. Laying on your back, bend one knee and place opposite ankle across thigh, grab hold of the thigh of the bent knee and pull it towards your chest to feel a stretch deep in the buttock.
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Self janda with stretch band


The neural system can be an underlying source of leg muscle or back tension. A lockerroom stretchband is a useful tool to assist in the mobilisation of these structures but should be done carefully and gently. Lay down with stretchband looped around your lower back and one forefoot, keeping other leg flat, use band to lift leg with straight knee up towards ceiling, then gently rock the leg across the body, into and out of a gentle stretch that is felt down the outside of the leg.
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Double leg Squats with powerband


Squats are a great basic exercise to work the power muscles of the legs used for any anti-gravity exercise. Arms out in front, feet shoulder width apart, come down into a squat position keeping knees out over little toes, a neutral spine and weight through heels. Squeeze the gluteals on the way back up. Add band around waist tied behind you as progression.
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Neural mobilisation with stretch band


The neural system can be an underlying source of leg muscle or back tension. A lockerroom stretchband is a useful tool to assist in the mobilisation of these structures but should be done carefully and gently. Sitting with the stretchband looped around your lowerback and balls of feet, legs out straight, slowly slump head and shoulders down towards hips. Feel a brief gentle stretch then come straight back up. repeat 10 bounces
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Archer Stretch


Begin by lying on your side with feet, hips and shoulders in line, knees bent to 90 degrees. Keeping hips and lower back still, twist through your upper back and pull the elbow of your top arm backwards towards the floor. Hold for 20 seconds, repeat 3 times.
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